Comparing Nutrients in 14 ounces Cooked Glutinous White Rice VS Dried Beechnuts

Macros Ratio

	Protein	Fat	Carbs
Cooked Glutinous White Rice	9%	2%	89%
Dried Beechnuts	4%	74%	22%

Macro Nutrients

	Cooked Glutinous White Rice	Dried Beechnuts	Recommended Dietary Allowance
Energy	13.3% 385kcal	79% 2286kcal	2900kcal per day for Men 19-50 years
Fat	0.78% 0.75g	205% 198g	97g per day for Men 19-50 years
Saturated Fat	0.48% 0.15g	71% 22.7g	32g per day for Men 19-50 years
Omega 3	0.74% 0.012g	422% 6.75g	1.6g per day for Men 19-50 years
Omega 6	1.54% 0.26g	429% 73g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	64.4% 83.7g	102% 133g	130g per day for Men 19-50 years
Sugars	0.27% 0.2g	NA	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	NA	NA	72.5g per day for Men 19-50 years	≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]
Glucose	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	10.4% 3.97g	NA	38g per day for Men 19-50 years
Protein	14.3% 8g	44% 24.6g	56g per day for Men 19-50 years

Vitamins

	Cooked Glutinous White Rice	Dried Beechnuts	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.6% 0.079mg	101% 1.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.97% 0.052mg	113% 1.47mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.2% 1.15mg	21.8% 3.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17% 0.85mg	73.4% 3.67mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.94% 0.1mg	209% 2.7mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	0.99% 3.97μg	112% 448μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	68.4% 61.5mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	1.06% 0.16mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Glutinous White Rice	Dried Beechnuts	Recommended Dietary Allowance
Calcium	0.79% 7.94mg	0.4% 3.97mg	1000mg per day for Men 19-50 years
Copper	21.6% 0.19mg	295% 2.66mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	6.95% 0.56mg	122% 9.76mg	8mg per day for Men 19-50 years
Magnesium	4.72% 20mg	0% 0mg	420mg per day for Men 19-50 years
Manganese	45.2% 1.04mg	231% 5.32mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	4.54% 31.8mg	0% 0mg	700mg per day for Men 19-50 years
Potassium	1.17% 39.7mg	119% 4036mg	3400mg per day for Men 19-50 years
Selenium	40.4% 22.2μg	NA	55μg per day for Men 19-50 years
Sodium	1.32% 20mg	10% 151mg	1500mg per day for Men 19-50 years
Zinc	14.8% 1.63mg	13% 1.43mg	11mg per day for Men 19-50 years
Water	8.2% 304g	0.71% 26g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Glutinous White Rice VS Dried Beechnuts per 14 oz

Compare the macro and micronutrient content in 14 oz of Cooked Glutinous White Rice versus 14 oz of Dried Beechnuts to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Cooked Glutinous White Rice vs Dried Beechnuts:

• 14 oz of Dried Beechnuts contain 15.2 times more Vitamin B1, 28.5 times more Vitamin B2, 3 times more Vitamin B3, 4.3 times more Vitamin B5, 26.3 times more Vitamin B6, 113 times more Vitamin B9 and more Vitamin C than Cooked Glutinous White Rice.
• 14 ounces of Cooked Glutinous White Rice have insufficient amounts of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B9 and Vitamin C
• Both Cooked Glutinous White Rice as well as Dried Beechnuts have insufficient amounts of Vitamin A and Vitamin B12 in 14 ounces.

Comparing minerals per 14 ounces for Cooked Glutinous White Rice vs Dried Beechnuts:

• 14 ounces of Cooked Glutinous White Rice have 11.6 times more Water than Dried Beechnuts.
• While 14 oz of Dried Beechnuts contain 13.7 times more Copper, 17.6 times more Iron, 5.1 times more Manganese, 101.7 times more Potassium and 7.6 times more Sodium than Cooked Glutinous White Rice.
• Both Cooked Glutinous White Rice and Dried Beechnuts contain similar levels of Zinc per 14 ounces.
• 14 ounces of Cooked Glutinous White Rice lack sufficient amounts of Iron and Potassium
• Both Cooked Glutinous White Rice as well as Dried Beechnuts lack sufficient amounts of Calcium, Magnesium and Phosphorus in 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 oz of Dried Beechnuts contain 5.9 times more Energy, 263.2 times more Fat, 146.6 times more Saturated Fat, 566.7 times more Omega 3, 278.6 times more Omega 6, 1.6 times more Carbohydrate and 3.1 times more Protein than Cooked Glutinous White Rice.
• 14 ounces of Cooked Glutinous White Rice provide inadequate amounts of Omega 3 and Omega 6